Consistency and discipline are essential when it comes to successfully maintaining a healthy lifestyle. Luis Villasenor has been in the ketogenic space for 23 years and is an absolute beast when adhering to this nutritional protocol. It was a pleasure to welcome him back to the podcast and pick his brain.   What we discussed:   His thoughts on satiety per calorie (2:59) Nutrient density (10:01) Variety in your diet and keeping it simple (13:34) Flexible dieting (16:48) His protein recommendation (19:09) The structure of his personal nutrition (25:11) Body fat percentage (27:21) Keys to longevity on the ketogenic diet (29:05) Exogenous hormones (32:05) The importance of regular lab work (35:34) How his blood hormone levels have changed over the years (37:25) Timing protein consumption and workouts (39:24) The effects of a cut on the body (49:03) The importance of having a structured reverse diet (56:06) Hormones and female clients (1:01:52) Water retention and electrolytes (1:07:07) Trends in the ketogenic space (1:11:33) Sustainability (1:21:45)   Where to learn more from Luis:   Keto Gains If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!